Healthy Holiday Strategies
In this post, 5 Strategies for a healthy holiday season, Levels Health provides guidance for successful eating around the holidays (advice that could be applied all year). Central to their five strategies is the willingness to put yourself and your goals first. Holiday dinners or meals out with friends are hard because of the unspoken expectation to indulge or else be seen as a pain in the ass (a criticism I know well).
Being the odd one who doesn’t want cake, fried food, or a drink (almost two years now), almost always conjures up ridicule (no matter how small) and feelings of disappointment for not partaking in the feast.
But as this post points out first, the best strategy is “Do you, for you” (advice that’s easier said than done). As humans we have an innate desire to please others, often at the expense of our self. The pressure to pick at hors d'oeuvres, eat seconds, and then sit around watching the game, are all real, and making “Doing you, for you” really difficult.
But it doesn’t have to be that way. Holidays and meals with friends and loved ones can be fun and indulgent, without neglecting your goals.
[You can read the 5 strategies and advice posted by Levels here]
While reading this article I reflected on the top 5 things I follow to stay on track. Here’s my take:
Set intentions often and early. This applies both to the food I’m going to eat and the amount of time I need for exercise each day. Setting intentions ahead of time greatly reduces the chances I’m going to cave to pressure, and it deals a preemptive strike to the inevitable disappointment everyone feels when they realize I’m out.
Don’t go back for seconds. On these occasions, the biggest factor is always how much I eat, not what I eat. One plate with a taste of everything is plenty.
Space out the time between dinner and dessert. After dinner, get up from the table, walk around, or play a game with the kids.
Bookend big dinners with balanced and nourishing meals. It has a double benefit. One, I’ve already addressed a big part of the days nutrition, and two, I don’t go into dinner with big eyes. It keeps me satiated, but still leaves room for tasty carbs.
Go no carb or low carb the day or two following a big meal. The damage is never done at one meal, it’s done over many meals. This strategy helps to rein me in and mitigate the damage.
Bonus: Exercise. I couldn’t finish this post without addressing it. But after 25 years this isn’t a strategy for me, it’s a part of me. But even I can let the guilt of missing time with family impede my gym time. Remember, that the 20 - 60 minutes spent moving will benefit everyone, and it’s too short for anyone to really miss you.
I hope you enjoy the holidays and enjoy some delicious food. I know I’m looking forward to it.
Cheers.